RULES

If there are finals, you will get 3 jumps and then the top 9 will come back for 3 more jumps. The best jump of the 6 counts.

If there are not finals, you will get 4 jumps and the best jump of the 4 will count.

If you have an open pit, then you can get your jumps in whenever you are able. Don't wait too long between your jumps.

If you are in a flight, the best jumpers go last, so listen for your flight to be called.

PROCESS

As soon as you get to the meet, set your mark and then go warm-up. Always have tape and a tape-measure with you.

3 commands will be used: "Up", "On Deck", "In the hole". "Up" means that it is your turn.

Once you hear your name for "On Deck", start taking your sweats off and be ready to jump.

Once you have completely each one of your jumps, put all of your sweats back on.

If you need to check-out to run an event, let the clerk know and get back in a reasonable fashion. You don't want to wait to long because they could make you fault for your remaining jumps. You don't want to get back to the long jump too quickly because you need to recover from your race.

MARKING YOUR STEPS

Start by facing away from the board and putting your jumping foot at the end of the board that is closest to the sand.

Sprint from that point and have someone mark the 7th left foot step. An approach could be in the range of 14-20 strides.

Test this spot by starting at your spot and running towards the pit. This is called taking a "run-through". While taking the run-through, have someone check where your jumping foot lands on the board. While running through, you should foul by a slight bit. Adjust the spot accordingly after each run-through. This process only works if you run the same every time.

This spot is only a reference point and will constantly be adjusted off of weather conditions and how the body is feeling that particular day. The spot will also change as the year goes on because you will become stronger and will become fresher during the tapering period.

Once an accurate spot is found, measure the starting point from the end of the board that is closest to the pit.

There should also be another mark that is 4 stride lengths away from the board. This mark should be used by the coach to see if multiple marks are being hit during the approach. This will narrow down what parts of the approach need to be adjusted.

START AND APPROACH

Have a routine for your start just like you would when you shoot a free-throw. Do something that makes you comfortable but do not do anything outlandish.

Your run must be consistent so someone can help you during the meet.

Build your run from slow to fast. You have to be running fast to be able to jump far but you will not be at top speed. You will be at the optimal speed (about 90%) to jump far. You have to be going fast enough that your horizontal velocity will propel you forward. If you are at top speed too long, you will not be able to hold proper mechanics for running or jumping.

While running down the runway, always use proper sprint running form.

For the first 1/3 of your run, you can look at the board. For the second 1/3 of your run, you should be looking straight ahead but seeing the board with your peripheral vision. For the last 1/3 of your run, you should not look at the board.

PENULTIMATE STEP (2nd to last step)

This stride will be slightly shorter than the normal sprinting stride. The heel will also not go through the normal high kicking action that is used during sprinting. The shin should only get to parallel and no higher.

The foot should strike directly below the hip or very slightly in front of the hip.

The step should be a rolling action where you hit on your heel and then you roll to your toe.

Your leg should drop to about a 150 degree angle. This will cause your hips to drop.

Your upper body will still be in the tall upright position and your head will be facing forward.

Your body should move past the penultimate step so the foot should be behind the body.

JUMP STEP

This stride will also be slightly shorter than the normal sprinting stride. The heel will also not go through the normal high kicking action that is used during sprinting. The shin should only get to parallel and no higher.

The foot should strike directly below the hip or very slightly in front of the hip.

Your foot should be flatter than the penultimate step but the rolling action from the heel to the toes will still occur.

Your leg should drop to about a 150 degree angle. This will cause your hips to stay at about the same height as during the penultimate step.

Your upper body will still be in the tall upright position and your head will be facing forward.

When the foot gets even with the hip, the jumper should start jumping off the board. There should be no lift-off until the hip is in front of the jump foot.

Explode off of the board at a 27 degree angle by extending the jump leg completely and pointing your toes towards the board.

Find an imaginary object that you will try to reach when you jump. An example of this is trying to jump and touch the top of a building that is off in the horizon.

Drive the knee up in the air and lift the chest towards the sky. Try to get as far in the air as possible. The momentum of a correct approach will move you horizontally.

The arms should mimic the knee drive and should be in normal sprint form alignment (one forward and one back).

HANGING IN THE AIR

Continue to lift at the chest towards the sky but do not excessively arch your back. Keep your torso upright in normal sprint form.

The knee that is being driven up in the air should fall to meet the other leg. If you do not drop the knee, your body will over-rotate forward.

Arms should be behind the torso.

The feet should also be behind the torso.

When you hit the top of your parabola, the drive knee should be under the hip.

Also when you hit the top of your parabola, start preparing the proper landing mechanics.

LANDING

Cycle the arms forward and lift your legs at your hip. Your hands should end up right next to the feet. This will allow you to lift your legs and make sure that you do not fall backwards after landing.

The arms should start moving down but the upper body should stay as vertical as possible. Do not reach for your toes.

Keep the feet up in the air as long as possible.

Your butt should start to come down on your heels. Kick your feet forward so your butt can replace where you feet originally hit.

Do not let your hand fall bacwards because the measurement is taken from the indention in the sand that is closest to the board.

Walk forward out of the pit.